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How I’m Going to Ruin My Web Designer Health and Career

Web designers are part of the privileged few who get the chance unleash their creative side at work. For web designers, a regular day revolves around sitting in front of his computer and extracting all his creative juices to come up with new and innovative designs that can impact the lives of the web users.


However, no job is a bed of roses. While it is true that web designers are some of the most sought-after and well-paid workers in the world, they are also some of the most prone to various health hazards.

What Will Ruin Your Web Designer Health and Career?

There are many perks that come with being a web designer, like having the choice to be a freelancer. Only a few people are able to earn well while having total control of their time. Aside from that, web designers have the opportunity to make a difference in the lives of the company that they work for and to the people who use the websites they have designed.

There is a dark side to this life, however. Since most, if not all, web designers are always pushing themselves to the limits so that they can come up with an outstanding design, there are some who have developed habits that have become a health hazard.


We only need 400 milligrams of caffeine everyday

1. Drinking Too Much Coffee

Coffee is the world’s favorite morning beverage. Who doesn’t get perked up even with just the thought of coffee alone in the morning? While it is true that many cannot start their day without a cup of coffee, it does more for web designers than just to jumpstart their daily routine.

Many have developed the habit of drinking as much as 5 cups in a day. I’m pretty sure that a lot of people drink more than a cup of coffee a day, but for the many web designers, the average is 5 cups in a day. This helps to keep their focus.

The Cons of Drinking Too Much Coffee

According to health experts, it is safe to take as much as 400 milligrams of caffeine a day, which is equivalent to 4 cups of brewed coffee, 10 cans of cola, or two cans of energy drink. Experts have warned that drinking more than 400 milligrams of coffee, though, can cause risky side effects, such as:

  • Nervousness
  • Restlessness
  • Fast heartbeat
  • Muscle tremors
  • Irritability

However, some web designers are forced to drink a cup or more of coffee so that they can stay up late at night and finish what they are working on. To avoid staying late at night, it is best to start tinkering with your design as early as possible whether you are a freelancer with time freedom or work in an agency.


Sitting is the new smoking

2. Sitting for a Long Time

This is a given, right? Of course, you cannot expect yourself to work standing. However, because it is important to focus on every detail of his work, you spend more time sitting in front of your computer, often neglecting to stand once in a while to stretch your muscles. While it is good to be focused, you should make sure that to lift your butt out of your chair once in a while.

The Health Hazards of Sitting for a Long Time

Researchers have established a link between sitting for a long period of time to various health issues. This includes obesity and metabolic syndrome, which is an aggregation of high blood pressure, high blood sugar level, excess body fat, especially around the waist, and abnormal levels of cholesterol.

A recent study has revealed that people who spend more than 4 hours of facing recreational screen, whether TV or a computer, have

  • 50 % increased risk to death, whatever the cause may be
  • 125 % increased risk to cardiovascular diseases such as chest pain and heart attack.

In fact, a lot of experts have declared that sitting is the new smoking because its long-term effects to your health is similar to smoking.

How to Discipline Yourself from Sitting for Too Long

  • Set an alarm. If you are a web designer who sits in front of his computer most of the time in a day, one of the best things that you can do so that you will be reminded to take a break every hour is to set an alarm that will remind you to stand up.
  • Pace around your place for at least 5 minutes. Don’t think that this will be a waste of time. in fact, staying away from your work at regular intervals can usher in more creative ideas. Apart from walking back and forth, do some stretching your arms and back. This will not only improve your blood circulation, but it can also avoid neck and shoulder stiffness as well as back pains.
  • Use a standing desk at work. More and more companies have adopted a standing desk for their workers. If you are working at home as a freelance web designer, you can have 2 workstations – one that will enable you to work sitting comfortably, and another one that will make it possible for you to stand and work.


One stick of cigarette shortens your life by 5 minutes.

3.Smoking Heavily

Everybody knows that smoking is bad for the health, and constantly reminding a person about its hazards is like playing a broken record. However, many web designers cough up the excuse of not quitting because it gives them relief from the stress that they are experiencing.

Unfortunately, you can be a heavy smoker and a coffee drinker, which double up the hazard to your health – a perfect combination and a source of bliss.

Three Major Diseases Caused by Smoking

  • Lung cancer
  • Chronic obstructive lung disease such as bronchitis and emphysema
  • Coronary heart diseases

Researchers have, likewise, said that a smoker’s life is shortened by around 5 minutes for every stick of cigarette that he smokes. On the whole, a smoker’s life may be shortened by 10-15 years. That’s a lot of time that could have been spent for a purpose-driven and meaningful life.

How to Quit or Minimize Smoking

If you want to quit, or minimize smoking, here are some of the tips that can help you succeed:

  • Understand why you want to quit. It is not enough that you decide to quit smoking; you need to understand why and not just do so because many of your smoker friends do so. You need to understand that you are at risk of having lung cancer, or you can be killing your family with the secondhand smoke that you emit. This will make you further committed to quit smoking.
  • Make a commitment. The next thing that you should do to quit smoking effectively is to make a commitment to yourself. Think of the benefits you will have once you have curbed the habit. Not only will you be healthier, but you can save additional money, too, as you no longer need to purchase cigarettes.
  • Seek professional help. Commitment and willpower are not enough for some people to quit smoking. You may need professional help to help you quit. See a doctor so that you will know if nicotine patches are ideal for you.
  • Try electronic cigarettes. The growing number of people switching to electronic cigarettes from the real ones is a clear indication that many people are, indeed, serious about quitting smoking. While it is true that electronic cigarettes contain nicotine juice, it is not burned, hence, it does not produce tar. Furthermore, since electronic cigarettes are similar to real cigarettes minus the fire and real smoke, giving you the feeling you have quit smoking, when in fact, you have.
  • Set a designated smoking area. If you are working at home as a freelancer, one of the best ways to limit the number of cigarette sticks you consume in a day is to make sure that you don’t put an ashtray on your work desk. Set a designated smoking area, preferably outside the house, that will make you feel lazy to go to whenever you feel the urge to smoke.
  • Limit the number of cigarette packs that you purchase. If, on the average, you smoke 30 sticks of cigarettes a day, one thing that can help you decrease the amount of sticks that you consume in a day is to purchase less. Hence, instead of buying 2 20-stick packs a day, you should buy only 1 pack instead. This trick will work even better if you live in an area that is far from the convenience stores or groceries.


You can train yourself to stop eating junk food

4. Eating Lots of Junk Food

Sometimes you get bored, especially when creative ideas refuse to flow. And, what do you do? Eat lots of junk food. Several of the web designers I know have a stock of junk food in their desk drawers, which includes chips, chocolate bars, peanuts, and many more. While it is permissible to eat junk foods once in a while, it seems that many web designers turn to these unhealthy foods whenever they take a pause from what they are working on, much more when they are left in oblivion, not knowing what to do next or address a design issue.

In order for you to effectively deal with this potent health hazard, here are some of the most important tips that you can heed, whether you are web designer or not:

  • Observe the five-ingredient rule. Before picking a pack or box of food from the supermarket racks, make sure to check the label of what you are aiming at buying. If the product contains more than 5 ingredients on its label, by all means, drop the idea of going for it. This is because products that contain more than 5 ingredients are a red flag for food processing. If you really can’t help purchasing one, make sure that you make it as a treat for yourself, and not for a daily consumption.
  • Go for three colors. Another tip that you should practice is to go for 3 different colors of food. This because a study has revealed that people prefer to have 3 different colors of food on their plate, specifically one color for each type. Hence, instead of eating 1 full candy bar, snack on nuts, some slices of fruits, and a small square of chocolate bar. This combination will not only satisfy your eyes because of their colors, you will get the necessary nutrients, too.
  • Change your routine. Studies have shown that it only takes 3 weeks of doing something daily until you develop it into a habit. Therefore, if you have always associated 3 PM as a time for you to snack on junk foods, it’s high time that you changed this 3 o’clock habit with a healthier one. Instead of buying a doughnut from the canteen, why don’t you just take the opportunity to eat healthier foods, such as grapes, apples, or nuts? Better yet, if you are already overweight, make it a point to pace the corridors of your office every 3 PM instead of shoving some food into your mouth. This way, you can stop yourself from eating junk foods further and stretch your overworked muscles, too.
  • Cap your meal with healthy sweets. Many people indulge in eating sweet junk foods, especially as a dessert. Sure, any meal doesn’t feel complete without the sweets, but this doesn’t mean that you have to resort to junk foods. Instead of indulging in cakes, ice cream, and many other unhealthy sweets, make it a habit to eat fruits, such as grapes or apples. They are not only naturally sweet and devoid of artificial sweeteners; they are loaded with nutrients, too.
  • Give yourself easy access to healthy foods. One effective way for you to get rid of your cravings for junk foods is to stock on more healthy foods inside your fridge. Furthermore, make them more accessible and convenient for you. For instance, make it a habit to slice carrots or cucumber ahead of time so that you can easily pack them as part of your lunch or snack in the office. This will not only help you refrain from eating junk foods; it will enable you to save money, too, as you no longer need to purchase food items from your canteen or from a nearby fast food.
  • Identify the junk foods that trigger your cravings. Identifying the junk foods that make you salivate is like knowing the enemy. Whatever these foods are-pretzels, doughnuts, ice cream, or other sweet temptations- make sure that you keep them out of sight.
  • Think dirty. No, this is not an undertone. Literally, one of the best ways that can help you kick your craving for junk foods is to imagine them being dirty. This means that you allow your mind to do the job for you to shut your cravings for it. You have the power to do it. For instance, you can imagine that your burger is made of rat or frog meat. Disgusting, right? Or you can imagine your fries being dipped in, well, it’s up to you to come up with a “dirty” dip. Remember, the primary goal of this technique is to gross yourself out until you lose your appetite for the junk food that you want.
  • Chew slowly. In the event that you give in to junk food, one trick that you can do so that you will not overindulge is to eat slowly. Chew every bit of the food carefully so that you can savor your every bite. According to experts, it takes around 20 minutes for the stomach to relay to the brain that it is already full. Hence, if you eat fast, the moment that the message of the stomach reaches your brain, you have already overeaten.


Staying up late lets you stack up on calories

5. Staying Up Late

Staying up late can either be a habit or a consequence. In the case of many web designers, it can be both. As already discussed, some web designers are accustomed to drinking a lot of coffee to perk up their senses as they try to squeeze out all their creative juices. As a result, they end up having insomnia.

On the other hand, some web designers purposely stay up late at night because they think they can be even more productive and creative when they are surrounded by the silence of the late night or wee hours of the morning. In the case of others, you can blame it on procrastination. However, whatever your reasons are for staying up late, you need to put an end to it because of the great danger it has on your health:

Health Hazards of Staying Up Late

More evening calories. This is an issue to everyone who stays up late at night. A study has revealed that people who sleep late, like the web designers, eat a lot more at night. And, they just don’t eat more; they eat a lot of unhealthy foods. Another study has said that late sleepers tend to eat 248 calories more than those who sleep early. That extra amount of calories can register 2 pounds of additional weight to a person a month.

  • Weakens the immune system. Lack of sleep has always been linked to a weak immune system. This is the primary reason why many college students get sick after their exam because they burn the midnight candles to prepare themselves for the exam. Furthermore, poor quality sleep, especially such as that is characterized by frequent awakenings, can hasten the growth of cancer cells or make tumors grow aggressively because the immune system has been dampened.
  • Prone to negative thoughts. Yes, you read it right. A study that was published only in 2014 noted that people who go to bed very late at night and sleep for a shorter period of time are easily overwhelmed with negative thoughts as compared to those who have regular sleeping hours. The report further added that late sleepers are prone to repetitive negative thoughts and can’t easily get past them, no matter how small and irrelevant they may be.

With the health dangers associated with staying up late at night, you have to take it upon yourself to ensure that you know when to stop working. If the reason for keeping yourself awake is because you’re down to the wire, you should make sure that next time you should not procrastinate so that you won’t need to extend working till the wee hours of the morning. However, if the reason why you stay up late is due to insomnia, it’s high time that you sought medical help for your sleep disorder to be properly addressed.

Tips on how to deal with insomnia naturally:

  • Exercise. While it is true that health experts warn of exercising at night, as it takes several hours for the adrenalin to go down to its normal level, studies have shown that people who exercise daily, especially in the morning can sleep well at night. Yoga is one exercise that highly recommended for people who find it hard to sleep because of its calming effect on the body and mind.
  • Don’t drink alcohol too much. This is especially true for women. It is true that men who are tipsy can easily go to sleep, but it’s different in the case of women. This is because women who drink too much alcohol are more prone to urinating frequently in the middle of the night, disrupting their sleep. This results to difficulty of falling asleep again.
  • Aromatherapy. Many people have attested that using essential oils, especially lavender essential oil, can help a person fall asleep easily. More often than not, people use lavender oil in a diffuser, and once its scent fills the bedroom, they can easily go to dreamland. Some people, on the other hand, dab a few drops of the oil on the edges of their pillow or sheets, and the effect that they get is still the same with that of using the lavender oil in a diffuser.

There is no denying that web designers are some of the most creative and hardworking people in the world. However, as you strive for excellence, make sure that you don’t forget the greatest asset you have – your health.

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